Who doesn't love a good tater? You can't go wrong with mashed potatoes, baked potatoes and french fries, but they are not the healthiest addition to our meals. Pretty much anything you can do with a regular potato, you can also do with a sweet potato. Not only that, but you can make awesome desserts and sweeter side dishes.
- One cup of baked sweet potato with the skin is only 180 calories and 41.4 grams of carbs. In addition to that, it includes 4 grams of protein, only 0.3 grams of fat and 769% of your daily value of Vitamin A.
- The amount of fiber and antioxidants in sweet potatoes are a great advantage to gut health. The soluble fiber in sweet potatoes absorb water and soften your stool rather than not absorbing water and leaving you feeling bloated.
- This fiber-rich food has been linked to lowering the risk of colon cancer and helps lower the effects of IBS.
- One cup of sweet potatoes with skin provides more than seven times the amount of beta-carotene that the average adult needs a day. Beta-carotene is responsible for the vegetable's bright orange color and strengthens your vision (just like the orange carrot).
Fun Fact: Contrary to popular belief, a Sweet Potato and a Yam are not the same thing. compared to sweet potatoes, yams are not as sweet and can be more dry.
Recipes:
You can do so much more with sweet potatoes than just making a sweet potato pie! Look at the baked sweet potato in the picture above, they are a healthier choice and great substitution for the basic potato.
Mediterranean Baked Sweet Potatoes (MinimalistBaker.com)
- 4 medium Sweet Potatoes
- 15 ounce can Chickpeas
- 1/2 tablespoon Olive Oil
- 1/2 teaspoon each: Cumin, Coriander, Cinnamon, Paprika
- 1 pinch Salt or Lemon Juice
Garlic Herb Sauce:
- 1/4 cup Hummus
- 1/2 medium Lemon, juiced
- 3/4 teaspoon dried Dill
- 3 cloves Garlic
- Water or Almond Milk
Preheat oven to 400 degrees F and line a large baking sheet with foil.
Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min – 1 hour).
Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.
Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).
While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water or almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor.
Once sweet potatoes are fork tender and the chickpeas are golden brown – roughly 25 minutes – remove from oven.
For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas and garlic herb sauce. Serve immediately.
Southwest Stuffed Sweet Potatoes with Black Beans and Quinoa (WellPlated.com)
- 6 small Sweet Potatoes
- 1/3 cup Quinoa
- 1 tablespoon Olive Oil
- 1 small Yellow Onion, diced
- 1 small Red Bell Pepper, diced
- 1 Jalapeno, cored, seeded, and finely chopped
- 1/2 teaspoon Salt
- 2 cloves Garlic, minced
- 2 teaspoon Chili Powder
- 1 1/2 teaspoons Smoked Paprika
- 1/2 teaspoons ground Cumin
- 15 ounces low-sodium Black Beans
- 1/2 cup nonfat plain Greek Yogurt
- 2 tablespoons freshly squeezed Lime
- 1 cup shredded Monterey Jack, Pepper Jack, or Cheddar cheese
Bake the sweet potatoes: Place a rack in the center of your oven and preheat to 400 degrees F. Line a rimmed baking sheet with foil for easy cleanup. Scrub the sweet potatoes and pat dry. Prick the outsides all over with a fork. Place on the prepared baking sheet and bake until fork tender, about 45 minutes to 1 hour, depending on size. Remove from the oven and let rest until cool enough to handle. Leave the oven turned on.
Meanwhile, cook the quinoa according to package instructions. You should have about 1 cup cooked total. Set aside.
While the sweet potatoes bake and the quinoa cooks, prepare the filling. Heat the olive oil in a large, deep nonstick skillet over medium. Add the onion, bell pepper, jalapeno, and salt. Cook until the vegetables soften and the onion begins to brown, about 8 minutes. Add the garlic, chili powder, smoked paprika, and cumin. Stir to coat the vegetables in the spices, then cook until the spices are fragrant, about 30 seconds. Stir in the black beans and quinoa. Remove from the heat. Stir in the Greek yogurt, lime juice, and 1/2 cup cheese. Taste and adjust the seasonings as desired.
Once the baked sweet potatoes are cool enough to handle, make a slit in the top. With a fork, open the split and lightly fluff the insides to make space for the toppings. Place the sweet potatoes back on the baking sheet, then stuff with the quinoa–black bean mixture (you will have about 1/2 cup filling per potato). Sprinkle the remaining cheese over the top, then return the sweet potatoes to the oven. Cook until the filling is heated through and the cheese melts, about 5 minutes. Enjoy hot, sprinkled with toppings of choice.
Creamy Sweet Potato Soup (SheWearsManyHats.com)
- 4 large Sweet Potatoes
- Cooking Oil
- 2 tablespoons Butter
- 1 cup finely diced Yellow Onion
- 1/2 cup finely diced Celery
- 3 cloves Garlic
- 1 teaspoon dried Oregano
- 3/4 teaspoon ground Ginger
- 1/2 teaspoon Cumin, Salt, ground Black Pepper
- 3 cups chicken or vegetable stock
- 14 ounces canned Coconut Milk
- Begin by roasting the sweet potatoes. Preheat oven to 400 degrees F. Line a baking sheet with baking parchment. Coat sweet potato halves with oil. Place down on lined baking sheet. Roast for 30 minutes at 400 degrees F. Discard peels. Transfer to a bowl and thoroughly mash.
- While sweet potatoes are roasting, heat a large saucepan over medium heat. Add butter and allow to melt. Add diced onion and celery; cook, stirring occasionally, for 5 minutes. Grate garlic cloves directly into pan. Sprinkle in dried oregano, ground ginger, ground cumin, salt and pepper. Cook, stirring constantly for 1 minute.
- Stir in stock and coconut milk. Bring to a low simmer; continue to simmer on low heat until potatoes are ready.
- Whisk in mashed sweet potatoes until combined. Salt and pepper to taste. For a smoother consistency, carefully transfer soup to a food processor or blender (work in batches if needed), and process until smooth. Be sure to vent the lid to avoid minor explosions. An immersion blender also works great!
- Serve warm. If you so desire, garnish with chopped chives or green onion, greek yogurt or sour cream, toasted pecans or walnuts.
